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Weighted, Body Weight & Beast-Mode Exercises 

M1-D9: Focus ARMS with Core

"Your biceps have a mix of fast and slow-twitch fibers, the misnamed "lower biceps" or brachialis is composed primarily of fast-twitch fibers. Even though it is only the size of a golf ball, the brachialis is situated underneath your biceps next to the inside of your elbow." 

"Of the three triceps heads (lateral, medial, and long head), the long head of the triceps is the meatiest of the three. Even when the lateral and medial heads are fully developed and the long head is underdeveloped, the long head is still comparable in size."

"Whereas the lateral and medial heads have a mix of fast and slow-twitch fibers, the long head is comprised primarily of fast-twitch fibers. So when the fibers of the triceps long head are properly stressed, they develop." ~ By James Chan, 2019

Month 1 : Day 9

M1-D9

Choose Your Workout: Weighted, Body Weight or Beast-Mode

PERFORM EXERCISES FROM TOP TO BOTTOM  AND REPEAT FOR 3 TOTAL ROUNDS

COMPOUND/SUPER/QUICK SETS ARE DONE BACK-TO-BACK WITH LITTLE TO NO REST

ROUND ONE (R1)=12REPS, R2=10 REPS, R3=8 REPS

60 SECOND BREAK BETWEEN SETS

*Click on "Show Me The Exercise" button for a tutorial*

Workout Option - 1

Exercise/Repetitions 

Weighted - 3 Total Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Superset 1

Alternating Dumbbell Curl

 12/10/8

Incline Skull Crusher

12/10/8

60 Second Break
Quick Set 2

Crab Toe Touch

15-20

Hammer Curls 

12/10/8

60 Second Break
Quick Set 3

Triceps Extension (Cable)

12/10/8

Bird Dog Crunch

15-20

60 Second Break
Superset 4

Preacher Curls

12/10/8

Overhead Tri Extension

12/10/8

After 3 Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete
Workout Option - 2

Exercise/Repetitions 

Body Weight - 3 Total Rounds 

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Superset 1

TableInverted Row

12/10/8

Ground Triceps Dip

12/10/8

60 Second Break
QuickSet 2

Crab Toe Touch

15-20

Bicep Plank

12/10/8

60 Second Break
Quick Set 3

Elevated Pike Push Up

7-10

Bird Dog Crunch

15-20

60 Second Break
Super Set 4

Towel Curls

12/10/8

Diamond Push Ups

7-10

After 3  Rounds of the above 

CARDIO (Run /Bike /Elliptical /Row)

15 Minutes

Complete 

A Combination of Weighted and Body-Weight Exercises

Beast-Mode

 
Workout Option - 3

Exercise/Repetitions 

Beast-Mode - 3 Rounds

ENSURE YOU START WITH A 5-10 MINUTE WARM UP (BIKE/JOG/JUMP ROPE)

Quick Set 1

Alternating Dumbbell Curl

Diamond Push Up

7-10

Side Plank

30 Sec Each Side

60 Second Rest
Quick Set 2

Assisted Chin-Ups

Bench Closed Grip

Bird Dog Crunch

60 Second Rest
Quick Set 3

Incline Dumbbell Curl

Tricep Kick-back

Hip Raises

60 Second Rest
Quick Set 4

Hammer Curls (Dumbbell)

Skull Crushers

Plank Up/Downs

7-10

After 3 Rounds of the above 

High Knees

7 Minutes (20 Sec Intervals)

Complete
 

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